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The Justin Split for bodybuilding

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Program Description

This intermediate /‘advance program is made for people who failed PPL and the Arnold split and who want to train 5 day a week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 01, 2025 12:18
  • Last Edited
    Feb 01, 2025 09:57
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Chest Fly (Dumbbell)
1
1
3
12 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Calf Raise
3
2
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Single Arm Row (Dumbbell)
3
12 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3
10 reps
12 reps
10 reps
RPE 6.5
RPE 8
RPE 8.5
2
Chin-Up (Bodyweight)
1
3
5 reps
6 reps
RPE 6.5
RPE 7.5
3
Chest Supported Row (Dumbbell)
1
1
2
10 reps
12 reps
10 reps
RPE 7.5
RPE 8.5
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 8.5
5
Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
2
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Incline Lateral raises
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Dumbbell Shrugs
1
3
12 reps
12 reps
RPE 7
RPE 8.5
4
Alternating Dumbbell Curl
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
3
12 reps
RPE 8.5
8
Concentration Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
2
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Goblet Squat
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8.5
5
Standing Calf Raise
2
2
15 reps
12 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
2
Bent Over Row (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8.5
@9
@9
2
Chest Fly (Dumbbell)
1 Set
1 Set
3 Sets
12 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@8.5
@9
4
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
5
Seated Calf Raise
3 Sets
2 Sets
15 Reps
12 Reps
@8
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@8
@8
2
Incline Lateral raises
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
3
Dumbbell Shrugs
1 Set
3 Sets
12 Reps
12 Reps
@7
@8.5
4
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
5
Skull Crusher (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
6
Hammer Curl
3 Sets
12 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8.5
8
Concentration Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
Day 4
1
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 5
1
Back Squat
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
2
Goblet Squat
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Deadlift (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8.5
5
Standing Calf Raise
2 Sets
2 Sets
15 Reps
12 Reps
@8
@8
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8.5
2
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8.5
@8.5
@8.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
Day 7
1
Hanging Leg Raise
3 Sets
8 Reps
@8
Day 2
1
Bent Over Row (Barbell)
2 Sets
1 Set
3 Sets
10 Reps
12 Reps
10 Reps
@6.5
@8
@8.5
2
Chin-Up (Bodyweight)
1 Set
3 Sets
5 Reps
6 Reps
@6.5
@7.5
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
12 Reps
10 Reps
@7.5
@8.5
@8.5
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8.5
5
Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8.5